MoPro
TrainersEye · Shoulder Health
Shoulder Rehab D
Trainer's Eye
Phase 1 · Settle and glide · Session D

Turn it out.
Reach behind.
Take the range back.

Outward rotation goes first in a stiff shoulder and behind-the-back reach goes next — today both get worked.

  • Dsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Hand behind the back

Internal rotation range is what lets you fasten a bra, reach a back pocket or wash your back. Train it deliberately.

Frozen shoulder and health

Adhesive capsulitis is strongly associated with diabetes and thyroid disease. Worth a conversation with your doctor.

Instability versus stiffness

A shoulder that feels loose needs control work; a shoulder that feels blocked needs range. The two plans are opposite.

Three couplets · two rounds · twelve minutes · a shoulder that reaches

A

Rotate out

Stick rotation + shrug
A1

Stick-assisted external rotation

60 s · slow reps

Elbow pinned at the side; the good arm pushes the stick to turn the hand outward.

Easier smaller range  ·  Harder hold at the end

R1R2—
A2

Shrug and depress

15 reps · ×2

Shrug up, then pull the shoulders fully down and back; move slowly through both ends.

Easier smaller range  ·  Harder hold a bag

R1R2
B

Sideways

Wall walk + towel slide
B1

Wall walk — sideways

60 s · slow reps

Side-on to the wall; walk the fingers up the wall and back down under control.

Easier stand further back  ·  Harder stand closer

R1R2—
B2

Towel hand-behind-back slide

12 reps · ×2

Towel over the shoulder; the top hand pulls the lower hand gently up the back.

Easier smaller pull  ·  Harder hold five seconds

R1R2
C

Open the chest

Open book + low row
C1

Open-book rotation

60 s · slow reps

Side-lying, knees stacked; open the top arm and follow it with the eyes.

Easier smaller range  ·  Harder pause at the end

R1R2—
C2

Prone low row hold

10 × 5 s · ×2

Face down; pull the elbows back toward the hips and hold, blades squeezed.

Easier hands on the floor  ·  Harder longer holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
  2. Stiff shoulder: work at the edge of range with mild stretch. Never force through sharp pain.
  3. Painful arc: stay below the height that catches. We raise that ceiling week by week.
  4. Isometric holds first — tension without movement settles an irritable shoulder.

Tick it off

MovementRound 1Round 2Best
A1Stick-assisted external rotationslow reps in 60 s —
A2Shrug and depress15 reps
B1Wall walk — sidewaysslow reps in 60 s —
B2Towel hand-behind-back slide12 reps
C1Open-book rotationslow reps in 60 s —
C2Prone low row hold10 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-D